Deviasana
देवी आसन
Target Muscles
Benefits (6)
- + Strengthens quadriceps, hamstrings, and glutes
- + Opens and stretches the hips and groin
- + Tones the core and abdominal muscles
- + Improves balance and stability
- + Increases mental focus and determination
- + Stimulates abdominal organs
Avoid If (4)
- - Severe knee injury or pain
- - Ankle injury
- - Recent hip surgery or severe hip pain
- - Low back pain (modify depth)
About
Deviasana, or Goddess Pose, is a powerful standing squat that strengthens the legs and core while opening the hips. It builds stability and confidence, grounding the practitioner firmly.
Step-by-Step Instructions
1. Stand in Tadasana (Mountain Pose). Inhale and step your feet 3-4 feet wide apart.
2. Turn your toes out, roughly 45-60 degrees, ensuring your heels are pointing inwards.
3. Exhale and bend your knees deeply, as if sitting into an imaginary chair. Ensure your knees track directly over your ankles.
4. Strive to bring your thighs parallel to the floor. Keep your knees and toes aligned in the same direction.
5. Draw your tailbone down towards the floor, tucking your pelvis slightly to avoid overarching the lower back.
6. Keep your torso upright, lift your chest, and relax your shoulders away from your ears.
7. Bring your hands to Anjali Mudra (Prayer Pose) at your chest or extend your arms out to the sides at shoulder height, palms facing down.
8. Hold this position for 20-30 seconds, maintaining steady, deep breaths. Focus on grounding through your feet and lifting through your crown.
9. Inhale to straighten your knees and exhale to step your feet back to Tadasana.